Here are 5 common weight loss mistakes that you can take control of immediately.

– Failing to plan

If you fail to plan, you plan to fail. You’ve probably hear that before but it is so true!

You don’t decide you’re going to take a trip to Brazil and then go to the airport, expect to walk on a plane, go to Brazil, have a taxi take you to a hotel and get a hotel room. You have to plan the trip.

Do a little research, ask questions, find someone who has been there before (in real life or in the form of reviews), find the best route for you, make a decision to go, book the flight and hotel and now you are committed.

You should do the same thing when you start a weight loss journey. When you don’t plan is when you take the wrong road. As it relates to nutrition, have an idea of what you want to eat and prepare it ahead of time.

Not preparing ahead of time can lead to pizza or fast food because “you don’t have time” or “you’re too tired”.

– Under Eating (for too long)

Undereating or being in a calorie deficit for too long (more than 7-10 days) can have the opposite effect you are looking for. This is due to the hormones leptin, T3 and T4.

Leptin tells your brain that you are full! The absence of a Leptin (or its receptor) leads to uncontrolled food intake and resulting obesity. Several studies have shown that fasting or following a very-low-calorie diet lowers Leptin levels.

In an effort to lose weight, most people naturally veer towards the latest “fad” diet and restrict their calories. This is one of the worst things you could possibly do because during prolonged periods of caloric restriction your body responds by lowering Leptin levels. This is detrimental to the metabolism.

The good news is that it doesn’t take long for Leptin levels to climb back up with a substantial increase in caloric intake.

– Not enough rest

Not sleeping enough leads to higher level of cortisol which is our stress hormone. Chronically high cortisol leads to the liver releasing sugar, pancreas releasing insulin, glucagon being suppressed and fat storage coming out on top. Moral of the story. Sleep 6-8 hours if possible or nap midday if you can’t.

– Eating Sugar/Simple carbs at the wrong times

Eating sugar and simple carbs at the wrong times can set you up for fat storage. The best times to eat your sugar and carbs should be scheduled around your exercise. By doing so your body will use this sugar as its immediate energy source. Failure to do so will lead to fat storage.

Eating sugar first thing in the morning, if you plan on sitting all day, might not be the best idea. Eating sugar at night time might also not be the best idea as you are spiking your insulin at times of inactivity. When insulin (fat storage hormone) is high, glucagon (fat burning hormone) is low.

– Consistency!

When people don’t see results after two weeks they think what they are doing isn’t working. You must be consistent with your efforts and stick with it. If you are not consistent it will not work. You have to trust the process. If it still doesn’t work after eight weeks, then switch it up, but pay attention to your body.

Bonus:

Sustainability

However you decide to attack your fat loss goals, you must make sure it is sustainable. If what you are about to embark on isn’t something you plan on doing for the rest of your life, don’t do it.

There are so many temptations out there for quick fix health, but this needs to be a sustainable effort, otherwise you will probably gain your weight back and then some.

About the Expert

Michael is a strength coach who specializes in functional strength, fat loss and athletic performance.
He has a degree in Kinesiology, is CSCS certified through the National Strength and Conditioning Association and Certified K-12 P.E and Health in Missouri.
Originally from Dublin, Ireland, Michael moved to St Louis in 2002 to play soccer and now co-owns his own functional training facility called Defining Natural Ability (DNA).
He believes when it comes to a healthy lifestyle it is a mind, body and spirit commitment to become the best version of yourself.
If you have any questions or concerns comment below or email me

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